CENTRE COUNTY — While gyms see an increase in membership at the start of any new year, a refreshed fitness routine is not the only way to improve personal health in 2025. Consider the following tips to reset for the new year.
DECLUTTER YOUR PANTRY
The pantry often gets overlooked as a place to clean. The start of the year is an ideal time to not only replace unhealthy foods with nutritious options, but to also remove old canned goods that are past their prime.
According to USDA, “commercially canned foods can keep quite a long time, especially if kept in good condition (no dents, swelling or rust) and have been stored in a cool, clean, dry place.” USDA noted that high acid foods, like tomatoes, are typically good up until 18 months, whereas lower acidity foods, like meats and vegetables typically last for two to five years.
When decluttering your pantry, make sure to inspect any cans for signs of potential Clostridium botulinum, like leaking, bulging or heavily dented cans, bulging or loose lids or anything with a strong odor or leaking liquid.
“Can linings might discolor or corrode when metal reacts with high-acid foods such as tomatoes or pineapple. As long as the can is in good shape, the contents should be safe to eat, although the taste, texture and nutritional value of the food can diminish over time,” the USDA noted, adding a reminder that “home canned foods should be used within one year.”
SCHEDULE HEALTH CHECKUPS
Stay in optimal health condition by starting off the year by booking physical exams, dental visits and vision tests. Discuss any family history or preexisting conditions with your doctor to ensure you are up-to-date on any necessary screenings and exams in 2025.
PLAN HEALTHY MEALS
Creating a meal plan is a great way to budget carefully and also ensure you are eating a balanced, nutrient-rich diet. USDA’s MyPlate offers a look into the balance of fruits, vegetables, grains, protein and dairy that should be included in each meal and offers a meal planning tool that takes into account age, height, weight and other factors to make planning easy.
SLEEP RESET
According to the Center for Disease Control and Prevention, in 2022, 36.7-38.8% of adults in Pennsylvania were not getting enough sleep. Most adults need a minimum of seven hours of sleep each night. The benefits of getting enough sleep include, minimizing sickness, weight management, stress reduction, improving heart and metabolism health, decreasing the risk of Type 2 diabetes, heart disease, high blood pressure and stroke and improving memory and attention.
Start 2025 off right by implementing the following tips for the CDC:
- Go to bed and wake up at the same time every day
- Keep bedroom quiet and cool
- Avoid large meals and alcohol prior to going to bed
- Do not drink caffeine in the afternoon or evening
- Exercise regularly
- Stick to a healthy diet
HYDRATION AUDIT
Hydration is important to maintaining a healthy lifestyle. The Mayo Clinic recommends that men drink 15.5 cups or 3.7 liters of fluids daily and for women to drink 11.5 cups or 2.7 liters daily. However, according to the Mayo Clinic, “about 20% of daily fluid intake usually comes from food and the rest from drinks.”
Get a water bottle that has an amount tracker on it to ensure you are drinking the right amount of water daily.
DECLUTTER YOUR MIND
Mental health is just as important as physical health. Clearing out mind clutter can help ensure your day is stress free and that you are able to get a good night’s sleep. Journaling or meditation can improve mindfulness while reducing mental clutter.
DIGITAL DETOX
In the digital age, screen time can have a major impact on mental and emotional well-being. Start the new year off by unsubscribing from any emails that are not beneficial, unfollow social media accounts that do not benefit your mental health or consider deleting your social media accounts. Also, put into place screen time limits on your phone, laptop, iPad, television or other electronic devices.
SET MENTAL HEALTH GOALS
One way to improve mental health in the new year is signing up for therapy sessions. Contact your health care provider for more information or your insurance provider for a list of therapists who are in network. Additionally, schedule time for self-care activities throughout the year, like scheduling vacation days from work or coordinating time in nature with loved ones.
RECONNECT WITH LOVED ONES
In the chaos of the holidays and new year, it can be easy to lose touch with those you care about. Social support is crucial for mental, physical and emotional well-being. Take the time at the start of the new year to reach out to loved ones you haven’t had a chance to spend quality time with and coordinate activities to reconnect.
PURGE EMOTIONAL BAGGAGE
According to Ohio State’s Fishers College of Business, in the United States, only 9% of resolutions are completed and 23% of people quit their resolutions after one week into the year. That number increases to 43% by the end of the first month of the year.
While resolutions may not be the most effective route to go to turn over a new leaf in the new year, taking time to reflect on what did and did not work in 2024 can help set you up for success. Reflect and write about unresolved feelings from the previous year and release things that do not benefit you to hold on to emotionally.
